Work Out of the Day!!

 VOD

Therefore, there is no condemnation for those who are in Christ Jesus, because through Christ Jesus the law of the spirit of life set me free from the law of sin and death. Romans 8:1-2

WARM-UP/ TEACH

RUNNING WORKOUTS

Perform the following dynamic warm-up within the running workout as designated.

CONTINOUS SPEED WARM-UP

STRIDE                                      DRILL

30 yds                                         Neck Rolls                                             5L 5R

30 yds                                        Arm Circles                                           10 forward, 10 backwards

30 yds                                        Trunk Rolls                                           5L, 5R

30 yds                                        High Knee Across Body                    5L, 5R

30 yds                                        High Kicks across Body                     10 Alternating

Walking knee tucks  10 yds   Ankle Circles                                        each foot    5L, 5R

Cocking walk   10 yds             Ankle Plantar/Dorsi-flexion                5 each way

Ankling            10 yds             Standing arm action                             10sec      5F, 5b

WOD Post your Time  CCF  

Saturday 080209

Run or Row 5K

Ladies from the Lunch Bunch Getting after it!  Great Job Ladies 

Compare to 080116.

Playing with Handstands, Jeff Tucker – video [wmv] [mov]